CONTRAINDICATIONS

HOW TO

Come to a flat back by lengthening the spine. Place your head and neck in a neutral position, and gaze down toward the floor.

Inhale and arch your back. Lift through your glutes and the crown of your head, and allow your belly to drop toward the floor.

Roll the shoulders up and down the back, feeling the backbend in your thoracic spine. Open the chest.

Hold Cow pose for one breath. Exhale and come back to a neutral, tabletop position. Or practice in conjunction with Marjaryasana (Cat pose), alternating inhales with Cow pose and exhales with Cat pose.

MODIFY OR REPLACE

Alternatives:

Chair Cow pose

Modifications:

You can choose to tuck the feet under or rest the tops of your feet on the ground—whichever is more comfortable for you.